Once you determine your max heart rate and resting heart rate, use this formula to calculate your personal training zones: ((MHR-RHR) x Percent level) + RHR. In my case MHR = 183 and RHR = 50.
Click here for calculator.
Today I am scheduled for a 10 mile long run.
This site tells you what pace/heart rate zone you should run for every type of training run. http://www.runningfreeonline.com/Tools/Running_Heart_Rate
It's saying to keep around 67-77% of max for long run, which gives me a slightly lower HR target. I'll just use the chart above and run in Zone 3 (144-157).
So THAT'S why they call it a long run. You have to run turtle slow!
Monday's recovery run needs to be <70%, so that's a Zone 2.
In the past, I've run everything at the same pace. I guess I really need to slow down for the long and recovery runs and seriously ramp up for Wed tempo and hill training.
Good to know.
Monday's recovery run needs to be <70%, so that's a Zone 2.
In the past, I've run everything at the same pace. I guess I really need to slow down for the long and recovery runs and seriously ramp up for Wed tempo and hill training.
Good to know.
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